This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!
CF Jenks will be CLOSED on Monday, May 26th Memorial Day.
5 Rounds for max reps of:
2 Minutes:
12 Shuttle runs
Max bar muscle-ups MRX C2B Pull-ups
Rest 1 Minute
2 Minutes:
2 Sled Push
Max burpees
Rest 1 Minute
-1 shuttle run is 25 ft
-1 sled push is 75 ft
*Athletes choice on AMRAP to start with and load for sled.
28 sloppy c2b
51 burpees
Wod RX: 92 reps
90# sled
41 MUs
51 Burpees
Wod rx
121 reps
BMU: 10/12/12/10/10=54
Burpee: 15/15/15/12/10=67
Sled: 90/90/100/100/50
WOD
8 bike cals max C2B/MU
10/8/8 1MU & 2 C2B 1MU & 2 C2B
Sleds & max burpees
14/13/12/12/12
WOD:
MUs: 10/5/10/6/7: 38
Burpees: 8/10/6/5/11: 40
Total: 78
WOD.
45# sled, 55 burpees
(12-12-12-10-9)
–
19 Ring Muscle ups
(4-4-3-4-4)
BMU all singles 3,3,3,2,2
Sled start 110# up to 185#,
Burpees 10, 10, 10, 5, 6
Wod rx
121 reps
BMU: 7/10/10/10/9=46
Burpee: 20/20/20/20/20=100
Sled: 45/65/105/105/105
146 reps**
BMU: 7-7-6-6-4
Burpees: 10-5-4-2-4
All sleds w/ heavy orange sled w/ 140#
WOD
With 90# Sled
Burpee: 20-20-20-12-11=83
BMU: 10-10-10-8-8=46
Total reps=129
7 mile run
Wod
BMU’s: 5-5-2 then ripped womp and finished w/ GHDs 12-22-23 (12 BMU/57 GHDs)
Sled 45#
Burpees: 23 all rounds (115)
Empty sled/burpees
8/7/8/7/7
500m bike/ring rows
15/17/17/18/18
WOD
With 90# Sled
BMU: 10-10-10-8-8=46
Burpee: 17-15-10-10-11=63
Total reps=109
WOD
With 45# (first round) 60# rest – Sled
Burpee: 11-11-10-9-8=49
BMU: 9-8 (UB)-8-7 (UB)-2=34
Total reps=83
WOD
With 90# Sled
BMU – 10,10,8,8,9
Burpees – 12,12,11,8,8
Total – 45 + 51 = 96